Workout of the Day

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Performance

1RM Back Squat

4 Rounds for Time

200m Run

3 Clean and Jerks (185/135)

Fitness

1RM Back Squat

4 Rounds for Time

200m Run

5 Hang Clean and Jerks (115/75)

Make Up Day: Back Squat, Push Press, Deadlift, Forward Rolls, Pullups

Performance

15 Minute AMRAP

5 Burpee Box Jumps (24″/20″)

10 Clean and Jerks (135/95)

15 Wall Ball (20/14)

Fitness

15 Minute AMRAP

5 Burpee Box Jumps (24″/20″)

10 Hang Clean and Jerks (95/65)

15 Wall Ball (20/14)

 

Performance/Fitness

Pullups 3×5

Test as many as possible:

2 Minute Max Double Unders

400m Sprint

Max Height Box Jump

500m Row

Max Hand Stand Walk

Max L-Sit Hold

Performance

Forward Roll Progression

13 Minute AMRAP

30 Double Unders

20 Over Head Lunges (95/65)

10 Hand Release Pushups

Fitness

Forward Roll Progressions

13 Minute AMRAP

30 Double Unders

20 Over Head Lunges (45/25)

10 Hand Release Pushups

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on